Hey Folks!

Great work today on that DT + lungs style workout.  The WOD name is a quote from “The Emperors New Groove”, which if you haven’t seen it, you need to.  It’s a good one.

Murph is going down this Saturday – so come on out and give a little sweat and pain in remembrance of the sacrifice MANY made to provide us with the world we live in today.

Gymnastics Club starts tomorrow (Friday) at 7pm!  Be there to get your gymnasticsness on.  Also Weightlifting club has a 2 hour window on Saturday, meaning you can come in to do your weightlifting during those two hours.  It won’t necessarily take 2 hours 🙂

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Coaches Notes:

Some Strength work to help out our Clean & Jerk Strength.  These shouldn’t be too bad – and focus should be on near perfection of movement.  On the AMRAPs, get in there and get moving – We will be doing Murph on Saturday, so don’t tear your hands all up if you’re planning on doing it.  If you’d like to suffer through Murph tomorrow, you can do that too.

Strength work:

Every MInute for 10 MInutes:
ODD Minutes – Pause Front Squat + Front Squat + Push Press + Jerk @60% of your Front Squat
EVEN Minutes – 10-15 hollow rocks

Conditioning – “I go where I want to go”

AMRAP in 8 min:
5 Pull Ups
5 DB Hang Squat Cleans (1/3 bw)
10 Sit ups

REST 2 MIN.

AMRAP in 8 min:
6 Burpees
6 TTB
12 DB Push Press (1/3 bw)